Wednesday Wisdom from Framar Health - Half Marathon Carb Loading
18 September 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
Race day is now only 4 days away and training has tapered, so it’s now time to focus on how and what to eat to make sure you are in the best shape to cover those 13.1 miles on Sunday morning.
🍞🍝🍚🍌How to carb load for a half marathon
Carb loading in the few days before a race is essential to ensure that our energy stores are topped up for race day. When we eat carbohydrates our body converts the glucose in those carbohydrates intoglycogen – our body’s energy store. Carb loading is recommended for any race that lasts longer than 90 minutes.
Carb-loading for a half marathon doesn’t need to be as intense as for a full marathon, but in the 2-3 days before the race it is important to eat a serving of carbohydrates at every meal and snack. So with breakfast, lunch and dinner include a portion of bread, potatoes, oats, rice, pasta, or noodles. Try and also have carbohydrate-based snacks such as bananas, flapjacks or rice cakes between meals.
Try and choose whole grain versions instead of white carbs because they will provide important nutrients, such as B vitamins and magnesium that further support energy production.
🚫🍺🍷Love your liver: our liver plays a really important role in breaking down glycogen to provide energy during a race. So give your liver some TLC by avoiding alcoholic drinks over the next few days. Alcohol consumption can also promote dehydration, another reason to avoid it prior to race day.
💦Make sure you’re hydrated: it’s really important to make sure that you don’t wake up dehydrated on race day morning. In the last few days before the race make sure you are drinking plenty of water. Taking an electrolyte based drink on these days can support proper hydration.